Comparing Nutrients in 1 pound Edible Podded Peas VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Edible Podded Peas	26%	4%	70%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Edible Podded Peas	Broccoli Raab	Recommended Dietary Allowance
Energy	6.57% 191kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	9.94% 13g	130g per day for Men 19-50 years
Sugars	25% 18g	2.38% 1.72g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.06% 0.77g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	31% 11.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Edible Podded Peas	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	27.2% 245μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	59.7% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.6% 191μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	302% 272mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.8% 1.77mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	94% 113μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Edible Podded Peas	Broccoli Raab	Recommended Dietary Allowance
Calcium	19.5% 195mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	118% 9.43mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	78% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.3% 240mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 403g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Edible Podded Peas VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Edible Podded Peas versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Edible Podded Peas vs Broccoli Raab:

• 1 pound of Edible Podded Peas has 2.3 times more Vitamin B5 and 3 times more Vitamin C than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.4 times more Vitamin A, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B9, 4.2 times more Vitamin E and 9 times more Vitamin K than Raw Edible Podded Peas.
• Both Edible Podded Peas and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• Both Raw Edible Podded Peas as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Edible Podded Peas vs Broccoli Raab:

• 1 pound of Edible Podded Peas has 1.9 times more Copper than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.5 times more Calcium, 1.6 times more Manganese, 1.4 times more Phosphorus, 8.3 times more Sodium and 2.9 times more Zinc than Raw Edible Podded Peas.
• Both Edible Podded Peas and Broccoli Raab contain similar levels of Iron, Magnesium, Potassium and Water per one pound.
• Both Raw Edible Podded Peas as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Edible Podded Peas has 2.6 times more Carbohydrate and 10.5 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 14.5 times more Omega 3 than Raw Edible Podded Peas.
• Both Edible Podded Peas and Broccoli Raab offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Edible Podded Peas provide inadequate amounts of Omega 3
• Both Raw Edible Podded Peas as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.